How often do you strength train??
In my younger years I was never really into lifting weights. I dabbled a bit here and there the few times I had a gym membership, but no particular routine or habit actually stuck. I’ve always been active and didn’t really think it was a big deal that I did not have a strength regiment. I guess part of the issue was that I was afraid I would look bulky and jacked. I prefer to look slender and toned - lol! But I’ve come to realize in my 50's that I was missing the point!
There is so much research out there that emphasizes the importance of keeping our muscles and bones in tip top shape as we age. This is especially crucial during the menopause years as the decline in estrogen contributes to loss of bone density and, as we age in general, the loss of muscle mass. This process begins as early as age 30!!
Why strength train:
Increases Production of Muscle Building Cells - this is good because we are losing them!
Boosts Metabolism - who doesn’t love this?
Increases Bone Density - you will thank yourself when your bones can withstand a fall later in life!
Helps with Balance & Agility - so we can continue to do the things we love!
Improves Cardiovascular Health - you can really get your heart rate up there when lifting heavy things!
If you do not currently have a strength training regiment as part of your normal physical activity, I encourage you to incorporate the exercises in this video into your day. Don't worry if strength training is new to you - the exercises are designed for beginners and accessible to most everyone. Once you feel comfortable and master these exercises, you should seek out other exercises with added weight. Here is another link from Dr. Morgan Nolte that provides beneficial tips for beginning a strength training routine. Lifting the same amount of weight time and time again without progressing to heavier weights does not help with building new muscle! We must stress our muscles in order for them to grow!
Strength training has become very important to me over the last couple of years - so much so that if I'm pressed for time and have to choose between a cardio workout and a strength workout, I'll choose the strength. If you are lifting enough weight, you will raise your heart rate quite a bit anyhow! Especially if you are doing compound movements using dumbbells.
I plan on growing even stronger with each passing year! That is what aging gracefully means to me.
Comments